Featured Fitale – Coach Liv

Introduction

Coach Liv: I am Liv, IG @bikini_blessings. I was born in Seattle, Washington. I grew up in the California San Francisco Bay Area. After retirement I moved to Santa Fe, NM. I currently reside in Scottsdale, AZ. I have traveled 62 times around the sun. I earned my BA from UC Berkeley and my JD from JFK Law School. I was a legal and business professional before I retired in 2018 from the California Judicial Branch.

I am an ACE© Certified Personal Trainer and Corrective Exercise Specialist. I coach women online to get into bikini condition for competition or lifestyle. My specialty is working with mature women struggling with one of the three phases of menopause. I have developed a protocol for improving body composition-losing fat while shaping and refining a woman’s body during a difficult hormonal shift due to aging.

Question: How long have you been on your fitness and weight loss journey?

Coach Liv: I have been on my fitness journey my entire life. I have played various amateur sports my entire life. I continue to play tennis and train for bikini bodybuilding competitions.

Like most Baby Boomers, I was a chronic yoyo dieter because I believed myself to be fat. The reality was I was a healthy young lady with normal body fat % with and a poor body image. I grew up in an era of the best food system in the United States when fresh grown food was safe, plentiful. Fast food was novel and for special treats as was junk food.

My adult weight loss journey began during COVID, 2020, and post menopausal. Post retirement, competing in a bodybuilding event was my goal for many years. However, in my 50s I was accruing fat around my trunk with an increase of body fat%. To compete required increasing muscle and decreasing overall body fat % below 18%. I weighed 150+ with 30% body fat. But I was determined to lose weight, body fat and add muscle to compete.

In August of 2022 I began prepping for my first bodybuilding competition when I contracted a rare form of noncontagious tuberculosis that required one year treatment. The year-long antibiotic course caused me to gain 40lbs and increase body fat 38 %. During this year I focused on rest and healing.

One year later after the disease was abated, I returned to the gym. I started with small steps. I trained only for 20 minutes and walked on the treadmill another 20 minutes. After a couple of sessions, muscle memory returned. Over a course of six months I engaged in progressive adaptation training, slowly increasing reps and loads no more than 10% each week.

Year. 2024 Weight 168lbs. Body fat %38. Visceral fat 11.

The Turning Point

Question: What sparked your decision to begin your weight loss and fat loss journey at this stage of your life?

Coach Liv: By December 2024, I was psychologically and physically prepared to resume my bikini bodybuilding aspiration. However, due to the medications I had taken, I could not lose weight or fat. I would lose a couple of pounds. I would then rebound to a higher weight. This pattern went on for months. I realized that the course of antibiotics I took disrupted my fat burning process.

I decided I needed pharmacology to help lose fat. I began hormone replacement therapy (HRT) that included the male hormone, testosterone. I elected topical bioidentical hormones, compounded from yams. My doctor of course said 60 years is too late to begin HRT, but I had nothing to lose. I immediately felt better. I had more energy. I slept through the night. I noticed my aging process slowed down.

My medical disclaimer is as follows: My testimony is not medical advice. This was my medical approach to improving my health and wellness with the help of my primary physician and regular lab work. Please do your own research and consult your primary physician. Bodybuilding is an extreme aesthetic sport. You can do serious harm to your health if you do not work with a doctor.

With HRT I still wasn’t losing fat or weight at a normal trajectory with a caloric deficit and calorie expenditure. The GLPs were approved by the FDA for weight loss. I began weekly injections. The weight finally began to drip off with a caloric deficit, exercise, and strength training.

My goal was to reduce my body fat from 38% to % to 15-18% for competition. At one point my cardio was too high and I was losing weight at a rapid rate and had to decrease cardio. GLPs can be aggressive and do not discern between burning muscle or fat. It is imperative to keep protein consumption high, strength train, and perform minimal to moderate cardio.

In 2025, although I was losing weight, I was struggling with fat loss. For the stage I had to be lean. I began using a few different peptides that helped me to get leaner.

Question: Had you tried to lose weight before? What was different this time?

Coach Liv: I had tried, like many women. Dr. Bill Campbell, PhD is deep in research about the truth of women having disruptions in their metabolism that doesn’t allow them to lose weight or fat irrespective of caloric deficit. Right now we know our downtake in hormones as we encounter the three stages of menopause is significantly compromising our body composition. This is a real issue that also compromises our overall health because our endocrine system-male and female hormones, drive everything from gut function, cardiac health, protection against cancer, and more. I believe we were not meant to live as long as we are and this downtake of hormones has to be addressed with hormone replacement therapy to support our longevity.

I am in my bikini competition window. I continue to supplement my metabolism and overall health with GLPs, peptides and other supplements. The result of my pharmacology protocol has had an anti-aging effect. It also helps me to recover from intense strength training sessions. I feel and look the best I have ever looked in my life.

The Numbers

Question: What was your starting weight and/or measurements, and where are you now?

Coach Liv: With the exception of pregnancies, at 5’4” I peaked to 2024: 168 lbs, 38% body fat, and  visceral fat (fat around the organs) 11. Currently: 116 lbs, 15% body fat, visceral fat is 2. fat % 2. My hips were 42” and now 36”.My waist was 32” and now 22”.I was a DD cup but know I am an AA cup with no plans for augmentation. My competition bikini is padded.

Question: How much body fat have you lost, if you tracked it?

Coach Liv: I have lost 52 lbs and 23% body fat. My body fat is down from 38% to 15% today.

Question: How long did your transformation take from beginning to where you are today?

Coach Liv: My transformation was long, almost two years, longer if you consider the 10 years before 2024 when I began lifting with the intention of changing my body composition. My bikini competition prep was more than one year long.

April 4, 2026. I am 62 years old. 5’”4. Weight 115lbs. Body fat% 15. Visceral 2.

The 40+ Factor 

Question: How did losing weight after 40 differ from any earlier attempts in your life?

Coach Liv: A different season of life required more intelligence. In prior years GLPs and peptides weren’t readily available. For my body, menopause, and prior illnesses, I required the inclusion of a plan that included pharmacology, lifting heaving, a dense nutrient diet, alcohol and sugar abstinence, focused sleep, data collection and analysis. I found what worked. Established boring daily habits that I repeat every day that become my lifestyle.

Question: How did hormonal changes — perimenopause, menopause, or other shifts — affect your journey, and how did you push through them?

Coach Liv: I get blood work performed every 3-6 months to maintain the hormonal balance my doctor and I have achieved.

Question: Did a doctor, nutritionist, or specialist play a role in your plan? If so, how?

Coach Liv: I had tried a nutritionist but did not find them helpful for what I was trying to achieve with improved body composition. My integrative functional medicine doctor supports my goal and we collaborate on my care and body composition goals. Research is my jam! I rely on the free medical publication database National Institute of Health (NIH) Pubmed where primary research studies are found. I have educated myself and designed my protocol and similar protocols for the women I coach into bikinis.

My best advice is, no one is going to save you. Exercise your self awareness and efficacy and get to work researching what you need to change your health, body and psychology. Find a physician who will collaborate with you to achieve your goals. Hire a personal trainer who will kick your ass.

Question: How did a slower metabolism or other physical changes affect your approach to diet and exercise?

Coach Liv: Frankly, it pissed me off. When I could not demand my body to do what I wanted it too, I got madder than a hot red poker. I wasn’t having it! I was determined to crack my fat code. I gained the knowledge I needed to make my body function the way I wanted.

Food & Nutrition

Question: How did your eating habits change throughout this journey?

Coach Liv: I was a junk food girl in my teens. I slowly weaned myself off of fast food in my early 20s. I haven’t had fast food in 40+ years. I tried vegetarianism and raw food diets in my 50s when I mistakenly believed my gut was broken because I struggle with bowel movement regularity like most women. However, the loss in muscle was extreme and I became skinny fat-130lbs with low muscle mass. These diets were super destructive to my body composition because lower muscle mass meant slower metabolism.

I learned through trial and error, my best supporting diet is .8 grams of quality protein to support muscle; higher saturated and unsaturated fats to support hormone activity; and higher whole food carbs to support energy but also keep my muscles full of water because for every gram of carbs, our bodies recruit ~3 grams of water that can be shuttled to muscles with proper consumption timing.

Question: What do you typically eat for breakfast, lunch, snacks, and dinner now?

Coach Liv: For breakfast I eat a high fat diet of 2 eggs with beef, turkey or pork bacon. I do not introduce carbs in the morning when the cortisol hormone is at its highest. I typically eat lunch at the gym.

After a 2 hour strength training session my first carbs are introduced with gluten free oats and nuts. Then I do cardio. In the afternoon I have protein and veggies for an early dinner. I do not snack.

Later in the evening I have a 2nd dinner of veggies, rice or potatoes, and protein. After my 2nd dinner I enjoy Quaker rice cakes, banana, with Trader Joe’s crunchy, salty almond butter and honey.

Question: Did you cut out specific foods, count calories, or follow a particular eating plan?

Coach Liv: I never eat fast food, sugar or alcohol. I rarely eat fruit.

Question: How did you handle cravings, social eating, and celebrations without falling off track?

Coach Liv: I don’t have cravings because I am adequately fueled with a nutrient dense diet. If I eat at someone’s house, I navigate their foods the best I can by sticking to protein and veggies. I eat out at least once weekly and I have a salad with grilled protein ALWAYS! If I am in bikini competition prep I do not eat out socially or in restaurants.

Fitness & Movement

Question: Which physical activities did you do, and did you need to modify any of them due to your age, joint pain, or physical limitations?

Coach Liv: My joints are bullet proof from strength training. I train lower body thrice weekly and upper twice weekly, followed by 20 minutes inclined walking on treadmill. I play tennis 1-2 times weekly. I swim and walk for active rest.

Question: What is your favorite workout or fitness activity now?

Coach Liv: Strength training is my jam because it is a very spiritual form of exercise when you workout alone day after day for a couple of hours each day.

Question: How many days a week did you work out during your transformation, and what does that look like now?

Coach Liv: During the transformation, extreme weight loss of 50 lbs, I trained in the gym six days weekly. I made the mistake of overdoing cardio-walking which ate away at muscle. Currently I train in gym M-F. My inclined treadmill walking is limited to 20 mins daily to preserve my muscle mass.

Mindset & Consistency

Question: How did you build the willpower and consistency to keep going, especially when motivation was low?

Coach Liv: I did not and do not rely on willpower. I made a conscious decision to change my life and body. I wanted to command my body to do something intense and opposite of what homeostasis demanded. My mind commanded my brain, and the brain commanded my body. The mind leads, the brain and body follow. I did this with discipline and building habits that support my demanding lifestyle as a bodybuilder.

Question: What kept you going when progress slowed down or stalled?

Coach Liv: I kept myself going. For periods of exhaustion due to rigorous training and diet, I dedicate 1-2 hours for napping. Progress will stall. Our bodies are extremely homeostatic. The body will always and continue to resist our attempts to change it as a form of protection. Patience, persistence, consistency will eventually win if you adapt your body progressively.

But change also data collection in the way of tracking food, expenditure, sleep, steps, and other factors so your adjustments are intelligent.  Body composition changes are a marathon, not a sprint. Remember fat is an organ and can grow rapidly and infinitesimally, while muscle has limitation in growth. To grow muscle, optimal stimulation in the gym and a nutrient dense diet are required.

Question: How did your confidence and self-image shift throughout this process?

Coach Liv: Exponentially! The most difficult part has been getting rid of my beautiful size 12, 10, 8, 6 clothes. I wear a size 2-4, x-small or small. I have gifted my beautiful clothing investment to good friends as I don’t plan to rebound past 120lbs.

Health Beyond the Scale

Question: How has your overall health improved — energy levels, sleep quality, blood pressure, blood sugar, mobility, or other markers?

Coach Liv: My biomarkers are closely monitored due to the pharmacology I use. At my highest weight I was prediabetic. I had low energy, joint pain, and compromised agility carrying an additional 50lbs. I have never had high blood pressure. These conditions have all been abated. My resting heart rate is 55-69 RHR.

Question: Did you reduce or eliminate any medications as a result of your transformation?

Coach Liv: My lung medications were stopped when I tested negative. I haven’t ever been on any other medications.

Maintaining the Results

Question: What do you do now to maintain your physique and fat loss?

Coach Liv: I live my lifestyle of a 5 day training schedule, nutrient dense diet, and reserving carbs for the evening. My pharmacology also supports my goals for now.

Question: What does a typical week look like for you now compared to before your transformation?

Coach Liv: My week doesn’t look much different except for reduced days in gym and cardio. The timing of my foods have changed but that’s about it.

Advice for Other Women

Question: What advice would you give a woman over 40 who wants to start but feels it’s too late or too hard?

Coach Liv: Aristotle said, “Let thy food by thy medicine.”  A nutrient diet will be 80% attributable to feeling and looking better. You cannot out train a poor diet. Pull and push iron 3-4 days weekly. Closely monitor your hormones. Manage stress to a minimum or none which requires doing your personal work and putting your house in order. Decide how you want to age and make it happen!

Bodybuilding is an extreme sport. Do NOT attempt to follow my protocol. I am a competitor.

Question: What do you think is the biggest misconception about losing weight after 40?

Coach Liv: The word is that losing weight after 40 is more difficult and near to impossible. This is true! I will not lie. The only barriers to losing weight after 40 is the inability to problem solve, analyze data, and adhering to appropriate changes with exercise and diet.

Question: What do you wish someone had told you at the very beginning of your journey?

Coach Liv: Nothing. I have had a ball navigating my journey and being my own guinea pig. I learn through experience. You know when it is your time.

Question: Do you have any fitness inspirations? Who are they?

Coach Liv: I’m going to do a few more regional bikini competitions as I continue to coach other women into bikinis with my education, knowledge and experience. I want other women to gain the positive self image, confidence, and well being I have achieved and maintain. If you look good, you feel good.

Photo by Deron Howington IG @fotos.by.dron

Connect With Our Community

Question: How can our readers follow your ongoing journey online? (Instagram, Facebook, TikTok, YouTube, business website, etc.)

Coach Liv: Follow me: IG is @bikini_blessings; FB is Livfit or Liv Turner; Tik Tock is @bikiniblessings. My transformation and bikini competitive career can be found on social media as well as client transformation, nutrition and supplementation tips, and training ideas. I do not post family related activities as this part of my life is private. But you will still be able to get to know me. I only use social media to promote my bikini competition biz.